Saturday, January 04, 2014

One Arm Beast swings. 100 reps pr

This was seriously tough. Not so much that is was done in sets of 6/6 and 8/8 but that damn thing was heavy today and it's still frozen in the cave and that makes it much much tougher.Want to get to the Beast once per month but wasn't sure if today would go.It did but it took mucho concentration.

Slept well, stretchout was good, nothing hurt and no reason not to go but it was serious. As I like to say if you're bored it's not heavy enough and I was NOT bored, I was scared :)
Also there are a LOT of warmups to be done and doing them correctly takes some skill. not too much but definitely not too little. Especially in this cold.

One arm swings
16 kg x 5/5 x3
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 3/3
40 kg x 3/3
48 kg x 6/6 x 7 sets ( pr for reps never done more than 5 per arm)
         x 8/8 x 1
Wow.I wasn't really warm until after the 5th set! Only then could I start to get my entire body into the lift. Up to then I was just too cold and stiff and creaky

this is set five, still warming up

Two hand swings
32 kg x 10
36 kg x 10
40 kg x 10 x 2 sets
40 reps

this was it,lol. My glutes were gone!  good sign but there was nothing left to swing with,lol.
barbell curls
45 x 5
55 x 5
65 x 5
75 x 5
85 x 3

lying extensions
4 x 15 with 45 lbs

bodyblade laterals
3 x 10/10

DONE! thank g-d I survived that! next week back to light bell and ramp back up!
wk 1 24 kg
      2 32 kg
      3 40 kg
      4 48 kg

I could extend it one more week and put in either a 36 k or a 44 kg not sure but I'm considering it,:)

Never Quit.

tomorrow we ruck :) can't wait. More weight to the pack too.


Morgan L. said...

You keep raising the bar! I have to work harder!!

Mark Reifkind said...

we all do Morgan( have to work harder), that's the idea :) You push me as well :)

let me just say that was nothing but hard work this morning, start to finish. No easy part of that at all